Just Cut Carbs and Lose Weight (not really)

Ah, yes, the classic “I quit carbs for two weeks and…” saga. Sound familiar? You’ve probably seen it plastered everywhere—from the glowing screens of your smartphone to the glossy pages of magazines that still, somehow, exist. A quick Google search for “I quit carbs” spits out a staggering 2.27 million results. Here's a sample of the clickbait buffet:

Time Magazine: 6 Amazing Body Changes When You Give Up Carbs
HealthLine: I Only Eat Starchy Carbs Before Noon — and the Effect Is Amazing.
Daily Mail: Cut carbs, quit sugar, feel fabulous, says Karen Thomson
The New York Times: Are You a Carboholic? Why Cutting Carbs Is So Tough

“Carboholic”? Really? It’s like they’re suggesting you need rehab for that sandwich you’re eyeing. But, let’s get serious for a moment. Antagonizing carbs has led many people to keto, paleo, and all their low-carb cousins that sometimes have questionable scientific backing and can put you in a check-mate situation with deficiencies.

But today is important, we are going to discuss macronutrients; some important details about each of them, and how you can lose weight in a healthy and sustainable way (spoiler: it's not by demonizing your morning bagel).

Macronutrients for Dummies

Meet the macronutrients: fats, proteins, and carbohydrates—the trio we need in abundance. Each have their own function, and each are essential. Let's break it down:

Fats: The true energy moguls, packing 9 calories per gram! They serve many important purposes like forming a part of our cellular membranes, insulating our bodies, protecting vital organs, building blocks for hormones and immune function. It’s your body’s way of condensing energy into a compact, easy-to-store form—think batteries but squishier.
Proteins: Every gram of protein delivers 4 calories, but their utility goes far beyond mere energy. They are the body’s building blocks, vital for growth, repair, and maintenance of tissues. Proteins are made up of amino acids(the Legos of life), used to build and repair muscles, skin, hair, and nails. They also play a crucial role in producing enzymes, hormones, and other vital molecules that keep the body functioning smoothly. Take hemoglobin (a protein), responsible for transporting oxygen in the blood. Meanwhile antibodies (another type of protein) help the immune system fend off intruders. In essence, proteins are involved in nearly every process that keeps the body alive and thriving.
Carbohydrates: These are the body's preferred source of energy, which like protein, provide 4 calories per gram. When consumed, they are broken down into simple sugars, which power everything from your intense morning workout (or, if we’re being honest, your struggle to hit the snooze button) to your afternoon meeting that could have definitely been an email. Carbohydrates are particularly important for the brain because it relies almost entirely on glucose for energy. And don’t forget fiber (a type of carbohydrate), that aids in digestion by promoting regular bowel movements and supporting a healthy gut microbiome. Carbohydrates are essential for quick energy, especially during intense physical activities, making them a critical component of a balanced diet.

Calorie Balance 101

So, how does weight loss actually work? In a nutshell: calories in vs. calories out. The funny thing is that carbs provide the same calories as proteins and less than half of that of fats. So really the question that you should ask yourself is not if you eat carbs or not, it's how many carbs you eat a day, how many fats and so forth. So before you banish that loaf of bread from your life, maybe take a step back and look at the bigger picture.

Why a Low Carb Diet May Work

We’re through the basics, and as always, we like to look at both sides of the blade, so let's go over why there may be some truth to this approach. Let's do a quick mental experiment. Name the most calorie-filled, processed foods you can think of. We’ll wait…

Times up! Guess any of these: ice cream, pizza, donuts, bread of any kind, candy, milk chocolate, juice, sugary breakfast cereals, pasta, cake or potato chips? Chances are you did, and not because we are a genie. The thing they all have in common is they are all rich in ultra-processed carbs. No bueno. Logically, if you follow a low-carb diet (which should have you staying far away from these foods), chances are you’re reducing your calories intake and getting one step closer to reaching your fitness goals. This said, it’s still very much possible to gain weight even if you avoid these foods, but it is rather hard and may require a ‘just eat bacon’ mindset to accomplish. It’s less about the carbs themselves and more about the types of foods we typically associate with them. Less processed carbs usually mean better choices overall, leading to a happier, healthier you. Yay!

Although carbs and proteins have the same amount of calories, one thing is abundantly clear, protein along with fats take a whole lot longer to break down than carbs. This is yet another interesting and potentially compelling way of reasoning why this diet may indeed work. You are filled for longer after a meal, hence you snack less and that helps you reach a negative caloric balance easier and with relatively less effort.

The Real Culprit: Our Eating Habits, Not Carbs

Contrary to popular belief, there are no “good” or “bad” nutrients. Nutrients are just…nutrients. You have seen for yourself that carbs aren’t the root cause of all your health problems. Our dietary habits are! We aren’t going to tell you that processed food tastes bad, hey we have all been to In-N-Out at least once haven't we? And you know what, it tastes pretty freaking good. But consistently indulge in these foods in the long-term and you’ll pay the price with your health and wellbeing.

How To Safely Lose Weight (and keep your sanity)

When you’re in a calorie deficit—meaning you’re eating fewer calories than your body burns—you’re on the right track to weight loss. But be careful; too big of a deficit, and you might miss out on essential nutrients (AKA you are especially prone to deficiencies). In these situations it is always a good idea to fill up on fruits and veggies, both of which are rich in micronutrients and help preserve your muscles from your body's own metabolism. Lean protein is also one you’ll want to prioritize. The reason being protein is an alternative way to store energy and more often than not your body will draw from both your fat and protein to make sure that it meets its daily needs. Remember it’s not just about shedding pounds; it’s about nourishing your body so it can thrive.

Also a particularly good idea would be to include dietary supports that ensure that you meet all your needs. Including a simple multivitamin would cover that side of the spectrum, but it is important to also remember that minerals are just as important. Most people unfortunately still haven’t gotten that memo and support only half of their micronutrients as a result. There aren’t many multi-mineral complexes out there, and of them all only one has proven to boast an incredible nutritional density and complete mineral profile. If you hadn’t guessed it, OmniBlue Original is the mineral complex that we are referring to. It’s the perfect ally for any diet, especially the restrictive ones like keto, paleo, or intermittent fasting. So if your current meal plan is more about subtraction than addition, these are your go-to for a balanced boost.

Final Thoughts

So, there you have it—macronutrients demystified, carbs acquitted, and diet fads duly mocked. If there’s one takeaway from today’s deep dive, it’s this: … Your body isn’t looking for the latest hashtag diet; it’s just trying to keep you upright and functioning through whatever chaos your day throws at you. Carbs, fats, proteins—they’re all just pieces of the puzzle, not villains in disguise.

Let’s drop the carb-blame game and start focusing on the bigger picture: eating well, moving more, and maybe—just maybe—giving ourselves a break from the constant barrage of guilt and gimmicks. Remember, the real battle isn’t against bread or sugar; it’s against the habits we’ve built and the stories we tell ourselves about food. So go ahead, enjoy your meals, trust your body, and let’s make this journey about health, not hype.